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Saturday, November 18th

November 18, 2017

Rest Day.

*Today is our free class at 9:00 & 10:00am so bring a friend!

*Our Annual free Thanksgiving morning WOD will be at 9:00am next Thursday.  All other classes and open gym will be cancelled for the day as well as the 6:00am class on Friday.  Classes will be back to normal starting at 10:30am on Friday.

*The next Strength Program will start Nov 26th.  For more info email Eric at: fallscitystrength@gmail.com.

Friday, November 17th

November 17, 2017

Skll Practice: Bar Muscle Ups

then,

5 Rounds for time of:

3-Bar Muscle Ups

6-Thrusters (95/65)

12-Wall Balls (20/14)

24-Double Unders

 

*Bonus WOD*

100 Calorie Assault Bike (75 cal for women)

EMOM: 5 Burpees

 

*This Saturday is our free class at 9:00 & 10:00am so bring a friend!

*Our Annual free Thanksgiving morning WOD will be at 9:00am next Thursday.  All other classes and open gym will be cancelled for the day as well as the 6:00am class on Friday.  Classes will be back to normal starting at 10:30am on Friday.

Thursday, November 16th

November 15, 2017

Warmup: Reverse Hyperextensions 10-10-10-10

Planks                                 :45-:45-:45-:45

Deadlifts 2-2-2-2-2 to a 2RM

then,

10:00 AMRAP of:

10-Deadlifts (155/105)

10-Box Jumps (24/20″)

10-Pushups

 

*This Saturday is our free class at 9:00 & 10:00am so bring a friend!

*Our Annual free Thanksgiving morning WOD will be at 9:00am next Thursday.  All other classes and open gym will be cancelled for the day as well as the 6:00am class on Friday.  Classes will be back to normal starting at 10:30am on Friday.

Wednesday, November 15th

November 14, 2017

Overhead Squats 2-2-2-2-2 to a 2RM

then,

20-OHS (95/65)

200ft Shuttle Run (4x50ft sprints)

20-Power Snatch (95/65)

200ft Shuttle Run

20-Burpees Over Bar

200ft Shuttle Run

10-Burpees Over Bar

200ft Shuttle Run

10-Power Snatch

200ft Shuttle Run

10-OHS

200ft Shuttle Run.

For time.

 

*This Saturday is our free class at 9:00 & 10:00am so bring a friend!

Tuesday, November 14th

November 13, 2017

Rest Day.

*This Saturday is our free class at 9:00 & 10:00am so bring a friend!

Monday, November 13th

November 13, 2017

Shoulder Press 2-2-2-2-2 to a 2RM

Pendlay Rows 2-2-2-2-2 to a 2RM

then,

21-15-9 reps each of:

Ring Dips

K2E’s

rest 1:00

21-15-9 reps each of:

KBS’s (53/35)

HSPU’s

for total time.

 

*This Saturday is our free class at 9:00 & 10:00am so bring a friend!

Sunday, November 12th

November 11, 2017

Back Squat 2-2-2-2-2 to a 2 rep max

Assistance: Stability Ball Leg Curl 8-8-8-8-8

then,

1000m row for time.

rest 2:00 then,

Death by Back Squat (Men=bodyweight, Women=3/4th’s bodyweight)

(1 squat the first minute, 2 the second etc).

*compare to 11/16/16

 

*Bonus WOD*

3 Rounds for time of:

20-Back Rack Barbell Lunges (135/95)

10-Burpees.